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NZ Herald
2 days ago
- Health
- NZ Herald
7 simple ways to be a bit happier each day
Despite the low time commitment – past online intervention studies lasted multiple weeks – the researchers were 'surprised' by the effect the programme had in sparking joy across the world. Compared with how they felt before the programme, participants said they saw meaningful improvements in emotional wellbeing, increases in positive emotions and a better sense of control over their own happiness afterward. Participants also said they felt more willing to help others. The benefits extended to other aspects of health: participants also reported feeling less stressed and generally healthier, and sleeping better after the week. 'You can make small changes in your life that have big effects,' said Darwin Guevarra, an assistant professor of psychology at Miami University and an author of the study. The Big Joy Project was meant to show people that 'joy is a skill they can build,' Elissa Epel, a professor of psychiatry and behavioural sciences at the University of California at San Francisco and a study co-author, said in an email. Here are seven, short, science-based practices you can try – think of them as joy snacks. 1. Seek out awe Awe is a powerful emotion we feel when we encounter something vast, complex or beyond what we normally experience. It can produce 'little earthquakes in the mind,' as one awe researcher put it, that change how we see the world and our place in it. Awe makes us feel more connected and makes us (and our worries) feel small – but in a good way. Research has linked the emotion to a panoply of psychological and physical benefits – less stress, less rumination and more connection and life satisfaction. In short, it is awesome that our brains can experience awe. Awe is not hard to find, if you know where to look and the mindset to be in. In the current study, people were told to watch a short, awe-inspiring video of Yosemite and to write what they liked about it and how it made them feel. Nature is an endless source of awe, but so are inspiring people performing acts of kindness or courage. With the right mindset, we can find awe in the everyday and transcendence in the mundane. Just remember to apply the AWE method when you notice something that you had missed: Attention: Give your full attention to things you appreciate, value or find amazing. Wait: Slow down, pause. Exhale + Expand: Amplify the sensations you are experiencing. 2. Tune in to gratitude Gratitude has been found to improve our mental health, even if we don't always remember or realise how much a simple gesture of thanks can mean to ourselves and others. You can start small: in the study, participants were asked to make a list of eight things or people they feel grateful for. But the more specific and concrete you get, the more benefits you reap. In a 2022 study of 958 adults, Sonja Lyubomirsky, a professor of psychology at the University of California at Riverside, and her colleagues found that writing gratitude letters resulted in larger boosts to wellbeing than gratitude lists. In addition, writing gratitude letters to specific people in the participants' lives had the greatest benefits. 3. Do something kind Doing good is good for you. Studies have found that giving to others also seems to take away our own pain, and spending money on others tends to 'buy' more joy than spending it on ourselves. Spreading kindness sets up a virtuous cycle – altruism tends to beget more altruism because doing good feels good, too. A big reason acts of kindness make people happier is that 'these pro-social behaviours are actually social, too, right?' Lyubomirsky said. 'It forces you to connect with other people.' The Big Joy Project asked participants to think of five people they might see that day and one thing they could do for each to brighten up their days. The participants were also encouraged to say or message something kind to someone. 4. Celebrate another's joy Unlike a food snack, a joy snack multiplies when we share it. When someone shares something positive with us, we can capitalise on it by expressing excitement and joy for them – a behaviour that relationship researchers call capitalisation. Research shows this practice is mutually beneficial. Recognise when a loved one is sharing something positive and be ready to celebrate with them. Photo / Getty Images It's not hard to see why: capitalisation 'establishes immediate connection, it has someone listening to you,' Guevarra said. 'So it not only boosts your joy, but it boosts another person's joy for sharing something.' It can be simple yet effective: in the Big Joy Project, participants were asked to find someone to talk to and ask them to share a fun, inspiring or proud moment, and encouraged to respond positively. In our daily lives, we can practise recognising when a loved one is sharing something positive and be ready to celebrate with them. 5. Tune in to what matters Having a sense of meaning is strongly associated with a happier and longer life. Reflecting on what core values you appreciate can help you make better sense of your life. 'Sometimes we don't have clarity about what's important to us. And just taking the moment to think about that is important,' Guevarra said. In the Big Joy Project, participants were asked to rank four values – virtue, fairness, goodwill and unity – and write about how these values appear in their lives. 6. Reflect on the good you can do Having a positive impact and feeling as if we matter are common sources of purpose found across cultures and predict having a meaningful or happy life, research shows. In the Big Joy Project, participants listened to an audio-guided reflection on how they can contribute goodness and compassion to the world. The purpose is 'orienting yourself to the world' so you can be a force for good, Guevarra said. 7. Shift your perspective Negative experiences don't always lead to negative consequences, research shows. Our beliefs and expectations about difficulties can affect not only how we respond to them, but also how well we feel afterward. Rethinking these difficulties and finding the silver linings can help you feel better in both the moment and the longer term. In the Big Joy Project, participants wrote about a recent experience of frustration, upset or anxiety but also three positive things that came as a result. A 'gateway' to more joy The fact that even small joy snacks can be mentally nourishing should not dissuade people from trying longer, heartier practices, researchers said. The practices in the Big Joy Project can serve as a 'gateway' to doing more things, Guevarra said. 'It becomes part of your daily routine, it becomes part of your daily life, and it becomes a part of your character,' he said. Indeed, people who did more of the daily practices had more improvements than those who did only a few. Interestingly, these joy snacks were even more beneficial for those from less privileged backgrounds. People from racial or ethnic minority backgrounds, or people who had the most financial strain or felt they had the least social status tended to report larger improvements to their wellbeing after the programme. 'Practices focusing on joy are not some luxury we should put off until later, after we have overcome hardships. Rather, they help us get through hard times,' Epel said. The study did not have a control group – meaning researchers weren't able to compare similar people who did not get the emails with those who did – and it isn't possible to know why and how the different micro-joy acts are effective, said Lyubomirsky, who was not involved in the study. But 'they succeeded in increasing joy, and that's what their goal was,' she said. Finding the best joy snack for you There are many sources of joy, but you will probably find some joy snacks more appetising than others. 'Everyone is different and has their preferences,' Epel said. 'But there are also some universals.' The key is to find the right 'fit,' said Lyubomirsky, who also writes a newsletter on happiness. That is, how enjoyable, meaningful or natural it is to do something. You may already have some idea of which practice calls to you the most, but it could be worth trying out a different joy snack each day to see what sticks, Guevarra said. 'Sometimes a snack is amazing and you really like it and you go back to it and sometimes you're like, 'I'm not going to try that thing that I just tried again,' ' he said. 'But I think the attempt is super important … and I think intentional integration of it in your life is super important.' And given the stresses we encounter in our lives, we can all spare a few minutes each day for a joy snack or two. 'This is a good time to turn our focus to these practices such as acts of kindness as an essential shield and buffer to the cruelty and suffering filling up the news,' Epel said. 'These prosocial micro-acts are happening around us, and to us, every day, and we just need to notice and amplify them out to people we encounter in a typical day.'
Tom's Guide
07-06-2025
- Health
- Tom's Guide
'CBT-I is the gold-standard treatment for insomnia' — an expert shares his go-to method for helping people with sleep disturbances
According to the American Academy of Sleep Medicine, 12% of US adults are diagnosed with chronic insomnia, a disorder that makes falling asleep and staying asleep difficult. While treatment for insomnia can include medication, more and more people are turning to CBT-I (Cognitive Behavioral Therapy for Insomnia). This form of therapy is designed to address the root factors contributing to insomnia, rather than just medicating symptoms. But how effective is it? We spoke to Dr Aric Prather, Sleep Advisor to wellness app Headspace, and the Director of the Behavioral Sleep Medicine Research Program at the University of California at San Francisco, to find out more following the launch of Headspace's new CBT-I sleep programme Finding Your Best Sleep. Here's what he told us... "Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard empirically supported treatment for insomnia, and should be the first line treatment for individuals with insomnia before embarking on pharmacologic treatment," says Dr Aric. CBT-I also addresses the anxiety that develops with unpredictable sleep "Unlike hypnotic medication, CBT-I addresses the perpetuating factors that drive insomnia, and provides the patient with science-backed strategies to improve sleep by consolidating sleep and entraining their circadian rhythm. "CBT-I also addresses the anxiety that develops with unpredictable sleep by incorporating relaxation techniques and psychological strategies like cognitive restructuring. "The goal is to help patients better regulate their sleep, find some success in sleeping, and build confidence and resilience." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "CBT-I focuses specifically on sleep and insomnia symptoms. Unlike other CBT therapies, CBT-I is heavily behavioral. We know quite a bit about what regulates our sleep biologically, so that's where we start. "Focusing on standardizing someone's wake up time, implementing stimulus control to reduce cognitive arousal in bed, and tracking sleep behavior via a sleep diary followed by restricting their time in bed to increase sleep consolidation can go a long way towards increasing the predictability at nighttime and reducing anxiety prior to and during the night." "CBT-I can certainly improve anxiety symptoms. In fact, several clinical trials demonstrate that individuals randomized to CBT-I show significant reductions in anxiety symptoms compared to those randomized to control conditions. "This isn't surprising given that poor sleep often leaves people more 'on edge' and anxious. Headspace also offers a guided program specifically for anxiety and depression, the CBT for Anxiety & Depression program, which incorporates CBT techniques specific to improving anxiety and depression symptoms. "The course has been shown to decrease anxiety & depression symptoms, improve sleep quality and positively impact mental health and wellbeing (results currently being prepared for peer review)." "Some people tend to benefit more from CBT-I than others, though much more research is needed to clarify these differences. There is little downside [to CBT-I], and it's likely to provide you with a greater sense of control over your sleep "There is some evidence that shorter sleepers with insomnia- those sleeping less than six hours, for example- may struggle with CBT-I more than longer sleepers. "This is likely because one of the active mechanisms for why CBT-I is effective is through time in bed restriction, which may not be as powerful in those already getting little sleep. "In my clinical experience, CBT-I may also be less effective in individuals with complex psychiatric or medical presentations. "In some cases there may be conditions or medications that are impacting sleep where CBT-I may not completely resolve the sleep concern." "While CBT-I remains the gold standard for treating insomnia, it isn't always accessible. Headspace's sleep course 'Finding Your Best Sleep' was created to expand low-cost access to effective sleep support. Unlike sleep medications, CBT-I does not carry any long term risk "The course expands access to proven sleep support by offering expert-led, self-guided sessions that can be completed anytime, anywhere. Included with a Headspace membership, it offers flexibility and affordability—removing common barriers to care. "The course has been clinically proven to improve insomnia after practicing just 10 minutes a day over the course of 18 days. "I hope that anyone who is struggling with insomnia will consider a trial of CBT-I in any way that is accessible to them. There is little downside, and is likely to provide you with a greater sense of control over your sleep experience. "Unlike sleep medications, CBT-I does not carry any long term risk. Moreover, the strategies learned through CBT-I can be useful well into the future and sleep changes as our lives unfold." "My suspicion is that stress and feelings of uncertainty are the most likely culprits of insomnia. For so many- too many- we feel like we are in a state of hypervigilance, and this results in nights of disturbed sleep. In turn, we often lack the emotional resources to deal with the stressors the following day, leading to yet another night of poor sleep. Thankfully, programs like CBT-I can help provide a roadmap to better regulate our sleep, and when coupled with stress management strategies, can help us cope with this stressful world." "First, I would say that they are not alone. In fact at least 30% of adults, if not more, are not getting adequate sleep. The second piece of advice is to take stock of your sleep life. Is it that you are getting sleep but don't feel refreshed? At least 30% of adults, if not more, are not getting adequate sleep "Is something disrupting your sleep? Are you so pressed for time that you are not giving yourself enough opportunity? The answer to these questions will lead to different solutions. "If you are worried about your sleep, the first step could be to talk to your doctor to make sure that you don't have a sleep disorder, like sleep apnea, disrupting your sleep. "If not and you're looking for a personalised approach, consider trying CBT-I through a sleep specialist, I always suggest that people explore the Society for Behavioral Sleep Medicine directory to find someone in their region."
Tom's Guide
08-05-2025
- Health
- Tom's Guide
Trouble sleeping? Headspace's new insomnia-fighting course could get your rest back on track, study finds
New peer-reviewed research has found that a better sleep program from popular mindfulness app Headspace reduced symptoms of insomnia in 29% of participants with just 10 minutes daily practice. Getting better sleep at night also helped lower levels of depression among participants, leaving them feeling more rested and hopeful for the day ahead. Finding Your Best Sleep by Headspace is an 18-day self-guided program that incorporates Cognitive Behavioral Therapy for Insomnia (CBT-I) and Mindfulness-Based Stress Reduction (MBSR) among other evidence-based techniques to help users reduce racing thoughts and restlessness at night, and build lasting better sleep hygiene habits. Around one in three adults in the US aren't sleeping enough and while Cognitive Behavioral Therapy for Insomnia (CBT-I) offers an evidence-based approach to better sleep, a lack of practicing therapists means it can be hard to access and expensive. Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach that aims to reduce insomnia by changing the behaviors and thought patterns around sleep. During the course of the study, 132 adults with clinical insomnia were assigned to either the Headspace sleep program or a control group. Those in the sleep program followed "Finding Your Best Sleep"; an 18-day course that uses 10 minute daily sessions based on CBT-I to target insomnia Participants were required to report on their sleep and mood pre-intervention, during intervention and post-intervention. Get instant access to breaking news, the hottest reviews, great deals and helpful tips. Those in the Headspace group showed a 29% reduction in self-reported insomnia symptoms compared to those in the control group, as well as reporting an improvement in overall sleep quality. CBT-I is considered one of the most effective methods for reducing insomnia, but cost and accessibility means it isn't always an option for those struggling with their sleep. The Headspace app aims to offer a flexible and affordable approach to CBT-I, packaging the basic principals into a course you can complete on your own time. 'These compelling research findings represent a novel and scalable way to help individuals get the sleep they need,' says Dr. Aric Prather, Director of the Behavioral Sleep Medicine Research Program at the University of California at San Francisco. 'With nearly 30% of adults reporting sleep difficulties, access to this new program could be game-changing.' Users who engaged with the Headspace Finding Your Best Sleep program didn't just report benefits to their sleep — they also found their mood improved. Participants reported reduced stress, anxiety and depressive symptoms while using Headspace, and these positive results were further observed during the three week follow-up. Sleep deprivation and insomnia are linked to anxiety, irritability and depression while those who experience long-term sleep deprivation often struggle to regular their emotions. Harvard Health even describes a good night's sleep as the "best way to improve your mood." While the Headspace sleep program takes 18 days to complete, this study indicates that the advantages might last well beyond that initial period. Three weeks post-intervention — after completing the program — participants were asked to report on their sleep and mental health. Users who had engaged with Finding Your Best Sleep continued to note improved sleep and mood compared to pre-intervention. Among the control group, who hadn't completed the course, little difference was observed. CBT-I aims to create a healthier attitude towards sleep, removing the pressure many of us feel to get a solid eight hours every night... and the disappointment when we inevitably fail to meet those targets. When successful, this can lead to a long-term reduction in insomnia. CBT-I focuses on your thoughts and behaviors around sleep, identifying issues that are contributing to your insomnia to restructure your approach to bedtime. This process will typically take place over several sessions, typically administered by a healthcare professional. However, currently only a small number of trained CBT-I therapists are operating in the US, which can make the treatment hard to access. If you are experiencing insomnia and think you might benefit from CBT-I, we recommend speaking to your doctor about available treatment plans. Mindfulness for better sleep helps you adjust your approach to rest. Instead of chasing unattainable perfection, you focus on practicing a healthy routine. Here are some methods to get started...
NZ Herald
30-04-2025
- Health
- NZ Herald
Phthalate chemicals in plastic linked to 350,000 deaths from heart disease
Phthalates are a set of chemicals that are added to plastic to make it more stretchy, soft or flexible. In lotions, shampoos and perfumes, phthalates can be used to retain scents. But the chemicals – which are so common that some researchers call them ' everywhere chemicals ' – have attracted widespread concern from scientists. In epidemiological studies, phthalates have been linked to male fertility problems, heart disease, obesity and ADHD. The United States allows nine kinds of phthalates to be used in food packaging. They are an example of what scientists call 'endocrine-disrupting chemicals,' which can tweak and change the hormones in the body, causing multiple health problems. 'We already know that phthalates are toxic chemicals,' said Tracey Woodruff, a professor of obstetrics, gynaecology and reproductive health at the University of California at San Francisco, who was not involved in the study. In recent years, she pointed out, scientists and environmental organisations have pushed lawmakers to get phthalates out of food packaging and other plastics. 'This just shows why that's a good idea,' Woodruff added. Kevin Ott, the executive director of the Flexible Vinyl Alliance, which represents the makers of polyvinyl chloride, said in an email that many studies on the health risks of phthalates do not meet the highest standards of evidence. The Food and Drug Administration confirmed as recently as 2018 that phthalates are not clearly linked with any health effects, Ott added. The new study drew on surveys from around the globe that evaluated exposure to DEHP, one particular type of phthalate, through urine samples. Researchers then matched exposure to the chemical to increased risk of cardiovascular death. They found that phthalates contributed to 13% of all deaths from heart disease in people between ages 55 and 64 globally. In the United States, it was around 10%. Cardiovascular disease is the leading cause of death worldwide: In 2021, an estimated 20 million people died because of heart disease. Trasande says that while 13% may seem like a high number, phthalate exposure may overlap with and exacerbate other risks. Phthalates are believed to create excess inflammation in the body, and they are linked with other conditions that increase heart disease mortality, such as obesity and high blood pressure. Some of the increased risk of heart disease from obesity, for example, could be from phthalates. The chemicals are also found more commonly in highly processed foods, another risk factor for death from heart disease. Scientists estimate that air pollution, which also can contain tiny plastic particles, is linked to 20% of all cardiovascular deaths globally. Recent research – albeit with a small sample size – has also found that the presence of microplastics or nanoplastics in the carotid artery increases the risk of heart attack, stroke or death. Researchers are trying to understand the extent to which those tiny plastics can carry chemicals like phthalates with them. But people with more phthalates in their bodies are probably more exposed to plastics, and therefore to microplastics and nanoplastics as well, Trasande said. 'It could be the chemicals that are being delivered, or it could be the micro and nanoplastics,' said Trasande. 'And that's really where the field needs to go scientifically.' Other research looking at deaths from phthalates has come to similar results. One study published late last year found that phthalates were responsible for about 164,000 deaths worldwide in 2015, most because of heart disease and high blood pressure. That study examined just 40 countries, while the new study looked at around 190. While animal studies have also found connections between phthalates and heart disease, some researchers say more human studies would help solidify the link. 'It would be important to have someone do a systematic review on phthalates and cardiovascular events,' said Woodruff. 'But it's just a new area.' For now, scientists continue to push for more monitoring of the chemicals in plastic. In most countries, companies are not required to reveal chemical additives to plastics, which include things like phthalates, BPA and flame retardants. Many of those plastics end up in low-income countries with mountains of plastic waste for recycling or disposal. 'They are the receivers of all the plastic garbage,' Woodruff said. 'And the phthalates are going to be there, too.'
Boston Globe
29-04-2025
- Health
- Boston Globe
Common chemicals in plastic linked to over 350,000 deaths from heart disease
While the researchers acknowledge that exposure to phthalates coincides with other risk factors — such as obesity and metabolic disorders — the findings add to the growing evidence that chemicals used in plastics come with serious health risks. Phthalates are a set of chemicals that are added to plastic to make it more stretchy, soft, or flexible. In lotions, shampoos and perfumes, phthalates can be used to retain scents. But the chemicals, which are so common that some researchers call them 'everywhere chemicals,' have attracted widespread concern from scientists. Advertisement In epidemiological studies, phthalates have been linked to male fertility problems, heart disease, obesity, and ADHD. The United States allows nine kinds of phthalates to be used in food packaging. They are an example of what scientists call 'endocrine-disrupting chemicals,' which can tweak and change the hormones in the body, causing multiple health problems. Advertisement 'We already know that phthalates are toxic chemicals,' said Tracey Woodruff, a professor of obstetrics, gynecology, and reproductive health at the University of California at San Francisco, who was not involved in the study. In recent years, she pointed out, scientists and environmental organizations have pushed lawmakers to get phthalates out of food packaging, and other plastics. 'This just shows why that's a good idea,' Woodruff added. Kevin Ott, the executive director of the Flexible Vinyl Alliance, which represents the makers of polyvinyl chloride, said in an email that many studies on the health risks of phthalates do not meet the highest standards of evidence. The Food and Drug Administration confirmed as recently as 2018 that phthalates are not clearly linked with any health effects, Ott added. The new study drew on surveys from around the globe that evaluated exposure to DEHP, one particular type of phthalate, through urine samples. Researchers then matched exposure to the chemical to increased risk of cardiovascular death. They found that phthalates contributed to 13 percent of all deaths from heart disease in people between ages 55 and 64 globally. In the United States, it was around 10 percent. Cardiovascular disease is the leading cause of death worldwide: In 2021, an estimated 20 million people died because of heart disease. Trasande says that while 13 percent may seem like a high number, phthalate exposure may overlap with and exacerbate other risks. Phthalates are believed to create excess inflammation in the body, and they are linked with other conditions that increase heart disease mortality, such as obesity and high blood pressure. Some of the increased risk of heart disease from obesity, for example, could be from phthalates. The chemicals are also found more commonly in highly processed foods, another risk factor for death from heart disease. Advertisement Scientists estimate that air pollution, which also can contain tiny plastic particles, is linked to 20 percent of all cardiovascular deaths globally. Recent research — albeit with a small sample size — has also found that the presence of microplastics or nanoplastics in the carotid artery increases the risk of heart attack, stroke, or death. Researchers are trying to understand the extent to which those tiny plastics can carry chemicals like phthalates with them. But people with more phthalates in their bodies are probably more exposed to plastics, and therefore to microplastics and nanoplastics as well, Trasande said. 'It could be the chemicals that are being delivered, or it could be the micro and nanoplastics,' said Trasande. 'And that's really where the field needs to go scientifically.' Other research looking at deaths from phthalates has come to similar results. One study published late last year found that phthalates were responsible for about 164,000 deaths worldwide in 2015, most due to heart disease and high blood pressure. That study examined just 40 countries, while the new study looked at around 190. While animal studies have also found connections between phthalates and heart disease, some researchers say more human studies would help solidify the link. 'It would be important to have someone do a systematic review on phthalates and cardiovascular events,' said Woodruff. 'But it's just a new area.' For now, scientists continue to push for more monitoring of the chemicals in plastic. In most countries around the world, companies are not required to reveal chemical additives to plastics, which include things like phthalates, BPA, and flame retardants. Many of those plastics end up in low-income countries along with mountains of plastic waste for recycling or disposal. Advertisement 'They are the receivers of all the plastic garbage,' Woodruff said. 'And the phthalates are going to be there, too.'
